Run4PRs Coaching | online run training

If I was a new runner, this is what I would do 🤔 Comment “SPEED” for my free 5k training plan! #running #runningmotivation #runningcommunity #runninglife #runningaddict #runningroutine #speedworkouts #marathon #marathonrunning #marathonrunner #marathoner #marathonprep #runningtips #runningcoach #runcoaching #runfaster #run #longrun #marathontraining #marathontrainingtips #athlete #athletelife #athletetraining #athletics #race #readytorace #getinshape #runningtraining #speed #agility

@char__runs CRUSHED the California International Marathon this past weekend with over a 5 minute PR from her last marathon! And nearly an HOUR faster than her first ever marathon 🤩 2:58 ➡️ 2:52 🔥 Charlotte picked up running as a hobby during the pandemic. She ran her first marathon in 3:44, just feeling out the distance for the first time (which is such a great way to approach that first marathon!). She began working with @run4prs.coachmeghan in January 2023. In just under two years of training with us, she has absolutely destroyed the marathon distance as well as other distances ranging from 5k to the half marathon 🤩 🔥 3:44 🔥 3:28 🔥 3:14 🔥 2:58 @ BOSTON MARATHON 2024 🔥 2:52 @ CIM 2024 You are incredible, Charlotte! There is so much more where that came from 🤩 Are you ready to reach your potential in running? We want to help you achieve your goals and dreams! You can start a FREE seven day coaching trial with us --> head to our link in bio or www.run4prs.com 💪 #teamrun4prs #run4prs

HOW OFTEN SHOULD YOU RACE A MARATHON? 🤔 . Our Take for *RACING* (not running) a marathon: Every 12-18 months! . WHY?👇 . ✅ PHYSICAL RECOVERY TIME: Racing the marathon requires a significant amount of recovery afterwards. Many runners will “feel fine” a week after the race thinking they are good to go. Even if you didn’t run to your potential, you are not fully recovered after a week. You may not feel the soreness anymore, but there are still thousands of little microtears in your muscles that need quite a few weeks to heal. Your ligaments and tendons also need time to bounce back. This means taking full rest days and doing just easy runs for at least three weeks post-marathon. After that, you want to slowly add back in intensity and duration to prevent overtraining and injuries. Ideally, this is a slow process so having another marathon on the schedule in five months would require a quicker build back. We caution against this! . ✅ MENTAL RECOVERY TIME: In addition to the physical recovery needed to prevent physical overtraining and injuries, your MIND went through a lot too during your training cycle and goal race. It is no easy feat to train for 4+ months for a marathon. You had to give up a lot to make those long training runs happen and it is extremely important to take a break from that hard training to prevent mental burnout.

Unlock Your Quickest and Most Explosive Self! 💥 Comment “SPEED” for my free 5k training plan! #running #runningmotivation #runningcommunity #runninglife #runningaddict #runningroutine #speedworkouts #marathon #marathonrunning #marathonrunner #marathoner #marathonprep #runningtips #runningcoach #runcoaching #runfaster #run #longrun #marathontraining #marathontrainingtips #athlete #athletelife #athletetraining #athletics #race #readytorace #getinshape #runningtraining #speed #agility

THE WORST STRATEGIES TO GET FASTER 😬 . As tempting and common as some of these strategies are, we promise they won’t help you to your next PR: . ❌ STRATEGY 1: “All or nothing” mindset: Having too high of expectations for yourself can cause inconsistency in your training. “If I miss my run on Monday, I might as well not run the rest of the week then” This is a dangerous mindset! Give yourself flexibility and know that perfection is never the goal . ❌ STRATEGY 2: Racing your workouts: It’s SO tempting. You want to “prove” yourself so you feel more confident for race day. We get it! But when you do this and do this often, you won’t have anything left to give on race day. It’s hard on your body to run 100% even once every few weeks. Train at the current fitness level you are at and aim for 90% during hard workouts, not 100%. Save the racing for RACES! . ❌ STRATEGY 3: Running all of your long runs @ marathon pace or faster: Again, TEMPTING! Just don’t do it. A long run is already a huge stress on your body. You’ll have plenty of workouts to practice marathon pace. The purpose of your long run is to get time on your feet, practice fueling, and improve your aerobic endurance. NOT get faster! . ❌ STRATEGY 4: The “no days off” mindset: This can send you into an overtraining hole. Stress + rest = growth. If you have no rest, you have no growth . ❌ STRATEGY 5: Copying “fast runners” training: You may see elites do 14 miles at marathon pace within a 24-mile long run. This isn’t appropriate for 99% of runners. Elites run 100+ miles per week. A 24 mile long run with 14 miles at marathon pace is similar to an amateur who runs 40 miles per week and does a 14-mile long run with 6 miles at marathon pace. Workouts and long runs are based on your fitness level, goals, and training history. You are unique and your training should be too! . Need help avoiding these strategies? Let’s chat! Head over to the link in our bio to start a free seven-day trial! www.run4prs.com . Follow us for more training tips @run4prs . #teamrun4prs #run4prs #marathontraining #womensrunningcommunity #rundisney #bostonmarathon #chicagomarathon #nycmarathon #berlinmarathon #CIM #houstonmarathon

HAVE YOU HEARD THE NEWS 🤯 SYDNEY WAS ADDED AS THE 7th WORLD 🌎 MAJOR MARATHON 🫨⬇️ comment “marathon” below to get our free marathon training plans . Swipe through this post to see the different ways you can get into: ✅ Chicago Marathon ✅ London Marathon ✅ Berlin Marathon ✅ Tokyo Marathon ✅ Boston Marathon ✅ NYC Marathon ✅ SYDNEY Marathon ** NEW 🤯 . If you plan to run a marathon in the future: don’t forget to download our FREE marathon Ebook complete with 3 different training plans, fueling plans, pacing plans & MORE ⬇️ comment “marathon” below ⬇️ and we can send it over right away . #teamrun4prs #run4prs #abbottworldmarathonmajors #sixstarfinisher #wmm #7starfinisher #sydneymarathon

Guilty of any of these?! 🙋‍♀️ Your training can only be as good as your recovery! 📣 skip the guess work in creating your own training plan & comment “half” ⬇️ below to get our free half marathon training plans The truth is that it doesn’t matter how great your training plan looks. You will have a hard time seeing continuous improvement if you don’t get your: 😴 Sleep 📈 Training load 🌯💦 Eating/hydration 😩 Stress levels In check! Take care of yourself as best you can, and you will see amazing things happen with your running 🤩 #run4prs #teamrun4prs —

If You Want To Learn the Invisible Technique To Run Faster, Try This Drill 🚀 Ready to increase your speed? Comment “SPEED” for my free 11 week speed training plan for a 5k race! #running #runningmotivation #runningcommunity #runninglife #runningaddict #runningroutine #speedworkouts #marathon #marathonrunning #marathonrunner #marathoner #marathonprep #runningtips #runningcoach #runcoaching #runfaster #run #longrun #marathontraining #marathontrainingtips #athlete #athletelife #athletetraining #athletics #race #readytorace #getinshape #runningtraining #speed #agility

MORE is not always BETTER. Sometimes more is just... more. Ready to find your sweet spot mileage & pace? Comment “mind” ⬇️ to get our free workbook for runners • Doing crazy hard workouts and training sessions may seem like the answer to improving…But as you could see almost immediately with the post—> sometimes the load isn’t appropriate. The 28 miles with dumbbells might sound exaggerated but the concept is the same. Some people with NO prior experience running over 4 miles at a time could injury themselves pretty easily ramping up to 40 miles a week. However, many runners can and DO run 40+ miles a week successfully. The key: it’s individual to the person. • If you see a flashy workout on IG that your favorite fitfluencer who is a 2:35 marathoner is doing, and you attempt a similar workout because you WANT to someday be a 2:35 marathoner, it is a recipe for disaster over time. Often times these intense training sessions are too much load on the body and will cause you to feel fatigued for several days, unable to complete the next few runs or workouts on your training plan • The goal with training is to do enough to improve but not TOO much that we overdo it and get burned out or injured In other words... STIMULATE, don’t ANNIHILATE

Running Coach Reacts to “How to control your breathing while running” 🤔 Ready to transform your training and beat your last time? Comment “marathon” for my free marathon training plan! #running #runningmotivation #runningcommunity #runninglife #runningaddict #runningroutine #speedworkouts #marathon #marathonrunning #marathonrunner #marathoner #marathonprep #runningtips #runningcoach #runcoaching #runfaster #run #longrun #marathontraining #marathontrainingtips #athlete #athletelife #athletetraining #athletics #race #readytorace #getinshape #runningtraining #speed #agility

Don’t Do This! Unless You Want to Be FAST 🏃‍➡️ If you struggle with preparing a training plan that works, comment “MARATHON” for my free marathon training plan + ebook with fueling guides and pacing plans! #running #runningmotivation #runningcommunity #runninglife #runningaddict #runningroutine #speedworkouts #marathon #marathonrunning #marathonrunner #marathoner #marathonprep #runningtips #runningcoach #runcoaching #runfaster #run #longrun #marathontraining #marathontrainingtips #athlete #athletelife #athletetraining #athletics #race #readytorace #getinshape #runningtraining #speed #agility

Do you ever feel overwhelmed by all the information out there? Comment “mind” below ⬇️ to get our free training workbook for runners to breakdown all the important aspects of run training to give you the exact paces and mileage you should run! • #runner #marthoner #runcoach